CrossFit WOD
5 RFT:
5 Muscle Ups*
10 SDHP (95#/65#)
15 Box Jump Overs (24″/20″)
*Mod = 10 Ring Dips + 10 Pull-Ups + 5 Seated MU Practice

Results
Atish G. – 9:55 (Rx)
Erik J. – 19:40 (Mod/Rx)
Sergio DLM. – 18:20 (Mod/Rx)
Boyd S. – 15:19 (Mod/Rx)
Albert C. – 22:34 (Mod/Rx)
Jay W. – 21:14 (Mod/85#)
Evelyn V. – 23:43 (Mod/50#)
Loren M – 20:08 (Mod/45#)
Eric W. – 25:25 (?)
Warren D. – 21:33 (Mod/Rx)
Adam N. – 22:08 (Mod/75#)
Neema M. – 21:14 (Mod/55#)
Mimi EM. – 22:27 (Mod/55#)
Ashley P. – 22:14 (Mod/Rx)
Edward B. – 15:38 (Mod/Rx)
Jameson P. – 22:19 (Mod/75#)
Blake W. – 21:46 (Mod/Rx)
Keith B. – 21:24 (Mod/Rx)
Anthony C. – 21:42 (Mod/Rx)
Andrew O. – 24:35 (Mod/75#)

CF Fitness WOD
20 Minutes to Complete:
800m Run
50 KB Lunges
AMRAP In Remaining Time:
6 KB SDHP
9 Burpee Box Jumps
12 KB Swings

Results
Jennifer C. – 6 + 2 BBJ
Emily T. – 4 + 7 BBJ
Chris R. – 2 + 1 BBJ
Shreyas D. – 3
Ray B. – 3 + 3 BBJ
Lanya B. – 2 + 2 BBJ
Aysha C. – 2 + 2 KBS
Courtney M. – 2 + 4 BBJ
Nida W. – 2 + 2 BBJ
Kindah A. – 3 + 10 KBS
Rafael M. – 4 + 1 KBS
Natalia V. – 5 + 2 SDHP
Niviann B. – 3
Elsie R. – 3 + 6 SDHP

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CrossFit WOD
I. 3:00 ON / 3:00 OFF
9 Clean and Jerks (155#/105#)
Max Lateral Burpees
II. 3:00 ON / 3:00 OFF
6 Clean and Jerks
Max KB Swings (55#/35#)
III. 3:00 ON / 3:00 OFF
3 Clean and Jerks
Max Double Unders
“Courtesy of CFH”

Results
Andrew W. – 226 (Rx)
Michael C. – 225 (Rx)
Brian W. – 214 (Rx)
Ben B. – 184 (Rx)
Hung N. – 170 (Rx)
Atish G. – 154 (Rx)
Boyd S. – 153 (Rx)
Blake W. – 145 (Rx)
Brad B. – 143 (Rx)
Eddie K. – 125 (Rx)
Rodrigo M. – 122 (Rx)
Scott O. – 114 (Rx)
Edward B. – 97 (Rx)
Sergio DLM. – 165 (155#/Rx/SU)
Jay W. – 152 (115#/Rx/MOD)
Robby P. – 113 (115#/Rx/Rx)
Semhar O. – 97 (65#/25#/SU)
Ashley P. – 138 (85#/Rx/Rx)
Jackie G. – 123 (75#/Rx/SU)
Keith B. – 73 (135#/Rx/Rx)
Jay D. – 200 (Rx/35#/Rx)
Brooke B. -180 (75#/Rx/SU)
Sheri D. – 107 (75#/Rx/Rx)
Erica H. – 162 (75#/Rx/SU)

CF Fitness WOD
5 RFT:
21 Burpees
7 Pull-Ups

Results
Samuel I. – 11:08 (1/2 BAND)
Bryan C. – 15:56 (Band)
Farbod T. – 11:45 (Rx)
Emily T. – 14:48 (Band)
Allie F. – 14:06 (Band)
Lauren R. – 12:13 (Band)
Kendall L. – 11:42 (Band)
Katie B. – 13:34 (Band)
Leah P. – 17:05 (Ring Row)
Ainsley W. – 17:01 (Ring Row)
Shane T. – 11:11 (Rx)
Chris S. – 15:06 (Band)
Warren D. – 10:41 (Band)
Courtney M. – 19:02 (Band)
Skye B. – 15:13 (Band)
Niviann B. – 15:54 (Band)
Julia J. – 18:09 (Band)
Meredith K. – 19:38 (Rx)
Syndey V. – 18:37 (Band)
Rafael M. – 19:09 (Band)

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CF Partner WOD
Teams of 2:
1 Mile DB Run
150 Ab-Mat Sit-Ups Per Person
50 Push-Ups Per Person
50 Pull-Ups Per Person
50 Ab-Mat Sit-Ups Per Person

Results
Mary F. – 31:14
Sergio DLM. / Anthony C. – 29:47
Eddie K. / Brad B. – 33:30
Rafael M. / Chad M. – 39:08
Lauren R. / Jackie G. – 37:49
Niviann B. / Kindah A. – 39:42
Ashley B. / Kendall L. – 34:44
Alberto D. / Blake W. – 31:57
Daniel B. / Eric B. – 32:39
Farbod T. / Andrew O. – 39:16
Chuck C. / Cindy C. – 38:56
Ben B. / Brooke B. – 28:48
Loren M. / Katie B. – 38:41
Natalia V. / Courtney M. – 37:39
Katie B. / Ainsley W. – 37:53

Per Person

CF Partner WOD
Teams of 2:
1 Mile DB Run
150 Ab-Mat Sit-Ups Per Person
50 Push-Ups Per Person
50 Pull-Ups Per Person
50 Ab-Mat Sit-Ups Per Person

Results
Mary F. – 31:14
Sergio DLM. / Anthony C. – 29:47
Eddie K. / Brad B. – 33:30
Rafael M. / Chad M. – 39:08
Lauren R. / Jackie G. – 37:49
Niviann B. / Kindah A. – 39:42
Ashley B. / Kendall L. – 34:44
Alberto D. / Blake W. – 31:57
Daniel B. / Eric B. – 32:39
Farbod T. / Andrew O. – 39:16
Chuck C. / Cindy C. – 38:56
Ben B. / Brooke B. – 28:48
Loren M. / Katie B. – 38:41
Natalia V. / Courtney M. – 37:39
Katie B. / Ainsley W. – 37:53

Per Person

CrossFit WOD
400 Meter Run
2 Power Cleans (205#/165#)
3 Ring Dips
4 DB G2OH (50#/35#)
5 Burpees
6 Toes to Bar
7 Push-ups
8 Box Jumps (30″/24″)
9 Kettlebell Swings (70#/55#)
10 Pull-ups
11 Front Squats (135#/95#)
12 Shoulder to OH (135#/95#)

Results
Brian W. – 6:41 (Rx+)
Ben B. – 7:03 (Rx)
Atish G. – 7:31 (Rx)
Hung N. – 7:45 (Rx)
Scott S. – 13:33 (Rx)
Boyd S. – 10:18 (MOD)
Albert C. – 14:20 (MOD)
Chad M. – 14:42 (MOD)
Robby P. – 21:52 (MOD)
Erica H. – 14:07 (MOD)
Tim B. – 17:02 (MOD)
Jameson P. – 13:51 (MOD)
Erik J. – 14:30 (MOD)
Brooke B. – 8:37 (MOD)
Katie B. – 16:43 (MOD)
Sergio DLM. – 10:20 (MOD)
Diana D. – 15:42 (MOD)
Blake W. – 9:24 (MOD)
Sasi I. – 10:01 (MOD)
Warren D. – 12:38 (MOD)
Adam W. – 10:01 (MOD)
Eric B. – 12:40 (MOD)
Neema M. – 10:55 (MOD)
Mimi EM. – 9:51 (MOD)
Semhar O. – 19:47 (MOD)

CF Fitness WOD
4 Rounds:
0:30 ON/ 0:30 OFF
Air Squats
Wall Ball Russian Twists
Wall Balls
Straight Arm Plank

Results
Jennifer C. – 317 (10#)
Lauren R. – 360 (10#)
Kendall L. – 367 (10#)
Chris R. – 334 (14#)
Brian D. – 265 (14#)
Samuel I. – 371 (14#)
Evelyn V. – 380 (10#)
Lucas F. – 350 (14#)
Rafael M. – 321 (14#)
Kindah A. – 320 (6#)
Meredith K. – 360 (10#)
Amy D. – 341 (10#)
Sydney V. – 310 (10#)

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CrossFit WOD
5 RFT:
10 OH Squats (115#/85#)
15 Box Jump Overs (24″/20″)
20 Double Unders

Results
Jennifer C. – 12:33 (45#/Rx/SU)
Chad M. – 20:50 (75#/Rx/SU)
Boyd S. – 11:00 (Rx)
Farbod T. – 17:50 (95#/Rx/Rx)
Laureano M. – 21:18 (Rx)
Eric B. – 27:20 (95#/Rx/Rx)
Sasi I. – 15:49 (Rx)
Chris L. – 13:22 (Rx)
Adam W. – 14:36 (75#/Rx/SU)
Mimi EM. – 14:56 (55#/14″/SU)
Neema M. – 11:08 (50#/Rx/SU)
Ashley P. – 11:58 (65#/Rx/Rx)
Hung N. – 13:19 (Rx)
Jameson P. – 20:32 (75#/20″/SU)
Scott O. – 16:56 (85#/Rx/Rx)
Blake W. – 16:58 (95#/Rx/Rx)
Edward B. – 15:48 (65#/Rx/Rx)
Anthony C. – 18:22 (95#/Rx/SU)
Brian N. – 14:29 (95#/Rx/Rx)
Sergio DLM. – 18:19 (95#/Rx/SU)
Keith B. – 18:50 (75#/Rx/SU)
Josh G. – 19:41 (75#/Rx/Rx)
Chris G. – 18:01 (65#/Rx/SU)

CF Fitness WOD
20 Minute AMRAP
5 Burpees
10 Seated DB Shoulder Press
15 In/Outs
200m Run

Results
Mary F. – 6 + 10 SP
Michelle W. – 8 + 4 B
Alberto D. – 9
Chris S. – 6 + 3 B
Shane T. – 7 + 1 B
Loren M. – 7 + 15 I/O
Natalia V. – 7 + 15 I/O
Leah P. – 6 + 2 B
Ainsley W. – 6
Julia J. – 6
Aysha C. – 6
Nida W. – 6
Courtney M. – 6 + 1 B
Amy D. – 6
Kindah A. – 6
Erin P. – 6
Lucas F. – 6 + 5 B

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CrossFit WOD
800m Run
40 DB Snatch (50#/35#)
400m Run
20 DB Thrusters
200m Run
10 DB Man Makers

Results
Brian W. – 14:25 (Rx)
Ben B. – 14:41 (Rx)
Edward B. – 14:59 (Rx)
Atish G. – 15:17 (Rx)
Brad B. – 17:12 (Rx)
Sergio DLM. – 18:02 (Rx)
Scott S. – 18:33 (Rx)
John T. – 19:54 (Rx)
Rodrigo M. – 20:33 (Rx)
Erik J. – 18:40 (35#)
Evelyn V. – 14:12 (15#)
Robby P. – 13:10 (35#)
Monica W. – 17:29 (25#)
Semhar O. – 18:59 (15#)
Ashley P. – 16:01 (25#)
Jameson P. – 19:24 (35#)
Jay D. – 12:36 (35#)
Erica H. – 17:45 (25#)
Brooke B. – 15:34 (25#)
Anthony C. – 15:00 (35#)
Keith B. – 19:08 (35#)
Andrew O. – 18:08 (25#)
Sheri D. – 18:31 (25#)

CF Fitness WOD
5 RFT:
12 Ring Dips
12 Box Jump Overs
12 CF Push-Ups
400m Run

Results
Kendall L. – 18:22 (BAND/15″/Rx)
Emily T. – 24:58 (BAND/15″/Knee)
Katie B. – 22:14 (BAND/15″/Rx)
Chris R. – 28:59 (BAND/24″/Rx)
Bryan C. – 27:53 (BAND/20″/Rx)
Shreyas D. – 25:40 (BAND/20″/Rx)
Samuel I. – 18:39 (BAND/20″/Rx)
Rafael M. – 21:34 (BAND/20″/Rx)
Abdel T. – 21:43 (BAND/20″/Rx)
Skye B. – 20:12 (BAND/15″/Knee)
Meredith K. – 24:38 (BAND/15″/Knee)
Amy D. – 21:40 (BAND/15″/Knee)
Sydney V. – 25:04 (BAND/15″/Knee)

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CrossFit WOD
5:00 Max HSPU
4:00 Max Pull-Ups
3:00 Max Wall Balls
2:00 Max Push-Ups
1:00 Max Ring Dips
* 0:30 Rest Between Rounds

Results
Atish G. – 226 (Rx)
Brian W. – 219 (Rx)
Boyd S. – 189 (Rx)
Eddie K. – 181 (Rx)
Brad B. – 181 (Rx)
Jamison M. – 168 (Rx)
Brian N. – 166 (Rx)
Blake W. – 154 (Rx)
Chad M. – 150 (PPU/Rx/Rx/Rx/Rx)
Sergio DLM. -186 (PPU/BAND/Rx/Rx/Rx)
Farbod T. – 181 (PPU/BAND/Rx/Rx/Rx)
Scott O. – 174 (PPU/BAND/Rx/Rx/Rx)
Albert C. – 164 (PPU/Rx/14#/Rx/Rx)
Erik J. – 168 (PPU/BAND/14#/Rx/Rx)
Chris L. – 181 (PPU/Rx/Rx/Rx/Rx)
Adam W. – 223 (PPU/Rx/Rx/Rx/Rx)
Jackie G. – 179 (BHSPU/BAND/10#/Rx/Box Dips)
Neema M. – 164 (BHSPU/BAND/10#/Rx/Box Dips)
Mimi EM. – 200 (PPU/Jumping PU/10#/Knee PU/Box Dips)
Jameson P. – 155 (PPU/BAND/14#/Rx/Box Dips)
Katie B. – 157 (BHSPU/BAND/10#/Rx/Box Dips)
Diana D. – 100 (BHSPU/BAND/14#/Rx/Box Dips)
Anthony C. – 182 (BHSPU/BAND/14#/Rx/Box Dips)
Keith B. – 165 (Rx/Rx/Rx/Rx/BAND)

CF Fitness WOD
10-9-8-7-6-5-4-3-2-1
Bumper Lunges
Box Dips
Bumper Sit-Ups
* 200m Run Btwn Rounds

Results
Alberto D. – 18:07 (45#/35#)
Michelle W. – 19:22 (35#/25#)
Nida W. – 26:38 (15#/15#)
Courtney M. – 26:36 (25#/25#)
Aysha C. – 24:36 (25#/25#)
Rafael M. – 24:08 (35#/35#)
Lucas F. – 23:04 (35#/35#)
Natalia V. – 23:45 (25#/25#)

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CrossFit WOD
10-8-6-4-2
Dead Lifts (255#/155#)
* 40 Double-Unders Between Rounds
* 40 Burpees at End to Finish

Results
Tony H. – 6:31 (Rx)
Ben B. – 9:57 (Rx)
Edward B. – 11:04 (Rx)
Brian N. – 11:05 (Rx)
Scott S. – 13:01 (Rx)
Monica W. – 15:26 (Rx)
Sergio DLM. – 14:06 (Rx/SU)
Brooke B. – 8:44 (115#/SU)
Erik J. – 10:31 (Rx/SU)
Boyd S. – 8:48 (225#/Rx)
Farbod T. – 10:33 (205#/Rx)
Evelyn V. – 11:41 (135#/SU)
Jay W. – 11:59 (205#/MOD DU)
Robby P. – 10:33 (225#/SU)
Hung N. – 10:59 (225#/Rx)
Rodrigo M. – 12:34 (225#/Rx)
Eddie K. – 11:25 (225#/Rx)
Chris G. – 11:24 (205#/SU)
Loren M. – 10:47 (115#/SU)
Semhar O. – 12:54 (105#/SU)
Tim B. – 13:58 (Rx/SU)
Jay D. – 8:23 (225#/Rx)
Keith B. – 13:28 (235#/SU)
Blake W. – 11:58 (235#/SU)
Erica H. – 11:38 (135#/SU)
Sheri D. – 12:45 (145#/SU)
Mike C. – 13:18 (185#/SU)
Andrew O. – 12:31 (205#/SU)

CF Fitness WOD
10 Sprints
—–
Tabata
CF Push-Ups (*Last 4 Sets Hold Straight Arm Plank on Rest)
Air Squats (*Last 4 Sets Hold Bottom of Squat on Rest)
V-Ups (*Last 4 Sets Hold Toe Touch on Rest)
*Morning Class Bad Asses
—–
6 Sprints

Results
*Jennifer C. – ?
*David D. – ?
*Samuel I. – ?
*Kendall L. – 242
*Lauren R. – ?
*Bryan C. – ?
*Emily T. – ?
Ainsley W. – 228
Leah P. – 230
Courtney M. -239
Chris S. – 185
Abdel T. – 234
Meredith K. – 251
Sydney V. – 192

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CrossFit Hero WOD
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)
20 OH Walking Lunges (45#/35#)
20 Box Jumps
20 Squat Cleans
2 Minutes Rest
2 Mile Run
* With 20# Vest

Results
Andrew W. – 52:44
Tony H. – 54:55
Michael C. – 56:03
Atish G. – 59:15
* Score = time minus rest (4:00)